Comparing Nutrients in 300 calories Cooked Chili Beans, Barbecue, Ranch StyleVS Sunflower Seeds

Weight per 300 calories

Cooked Chili Beans, Barbecue, Ranch Style

309g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 6 times more energy per unit of mass than Cooked Chili Beans, Barbecue, Ranch Style, which is very high in comparison to other foods. Cooked Chili Beans, Barbecue, Ranch Style having average energy density.

Which food has more nutrients per 300 calories - Cooked Chili Beans, Barbecue, Ranch Style or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Chili Beans, Barbecue, Ranch Style

21%

70%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.2%3.1g

Fat

27.3%26.4g

3.1 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

7.15%2.3g

0.45 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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65.5%1.05g

Omega 3

1.93%0.031g

1.05 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.93%0.67g

Omega 6

69.7%12g

0.67 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40.2%52.3g

Carbohydrate

7.9%10.3g

52.3 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.4%16.2g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.2 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34%13g

Fiber

11.6%4.4g

13 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27.6%15.5g

Protein

19%10.7g

15.5 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

0.34%3.1μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

3.1 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

63.4%0.76mg

Thiamine

0.12 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

14%0.18mg

Riboflavin

0.46 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.96%1.1mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64.2%0.84mg

Vitamin B6

53%0.69mg

Pyridoxine

0.84 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%80.4μg

Vitamin B9

29%117μg

Folates and Folic Acid

80.4 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.3%0.031μg

Vitamin B12

0%0μg

Cobalamin

0.031 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.84%5.26mg

Vitamin C

0.8%0.72mg

Ascorbic acid

5.26 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.33%0.65mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.65 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.03%1.24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.24 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

9.6%96mg

Calcium

4%40mg

96 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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86.6%0.78mg

Copper

103%0.92mg

0.78 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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72%5.75mg

Iron

33.7%2.7mg

5.75 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%139mg

Magnesium

39.8%167mg

139 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

43.6%1mg

NA mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68%476mg

Phosphorus

48.4%339mg

476 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41%1392mg

Potassium

9.75%331mg

1392 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.3%4.02μg

Selenium

49.5%27.2μg

4.02 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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149%2242mg

Sodium

0.31%4.62mg

2242 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56.2%6.2mg

Zinc

23.3%2.57mg

6.2 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.3%234g

Water

0.066%2.43g

234 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Chili Beans, Barbecue, Ranch Style vs Sunflower Seeds:

Cooked Chili Beans, Barbecue, Ranch Style have 2.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 7.3 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.1 times more Vitamin B1, 3.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 27.8 times more Vitamin E than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Chili Beans, Barbecue, Ranch Style vs Sunflower Seeds:

Cooked Chili Beans, Barbecue, Ranch Style have 2.4 times more Calcium, 2.1 times more Iron, 1.4 times more Phosphorus, 4.2 times more Potassium, 485 times more Sodium, 2.4 times more Zinc and 96.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.8 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Chili Beans, Barbecue, Ranch Style have 34 times more Omega 3, 5.1 times more Carbohydrate, 12.1 times more Sugars, 2.9 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.5 times more Fat, 5.1 times more Saturated Fat and 17.7 times more Omega 6 than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cooked Chili Beans, Barbecue, Ranch Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Chili Beans, Barbecue, Ranch StyleVS Soy VermicelliSunflower SeedsVS Soy VermicelliCooked Chili Beans, Barbecue, Ranch StyleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked Chili Beans, Barbecue, Ranch StyleVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Chili Beans, Barbecue, Ranch Style or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: